Monday, December 5, 2011

Training log - Week ending 12/04/11

This was a recovery week, capped with the Hot Chocolate not-quite-15K race. Which was a hilarious race experience, covered in great detail in my separate race report (so won’t touch here). Things were looking up this week.

And then I learned on Sunday afternoon of the passing of yet another friend from my “scene” days (DC goth industrial music scene – aka “the scene”). I feel old, and yet way too young to have lost this many friends.

Heather Kenny McNeally was known for a) her cooking (she’d want me to put that first), b) her incredibly strong will, and c) her fierce defense of those she cared for. Her passing is a loss.

Wednesday: In the morning, 11 miles of easy running (7:59 pace) and then 1500m of swimming breathing drills. Yoga and foam rolling in the evening.

Thursday: In the morning, upper body and core strength work, plus injury prevention exercises, followed by 8.5 miles of easy running (8:00 pace), plus drills and strides, and then 15 minutes of easy pool-running. Foam rolling and stretching at night.

Friday: In the morning, 55 minutes of easy pool-running for “5.5 miles” followed by injury prevention exercises and stretching. Foam rolling at night.

Saturday: In the morning, 12 miles, including 1.5 miles of warm-up and cool-down, plus a “15K” race that ended up being a tempo workout of about 9 miles at 6:42 pace. 45 minutes of easy pool-running in the afternoon for “4.5 miles.”

Sunday: 14 miles at easy pace (7:46 – I was pretty peppy and we ran a fast route) followed by a yoga class and 35 minutes of easy pool-running for “3.5 miles”. Foam rolling at night.

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.